Adulting can be hard. We are constantly juggling priorities, including work, family, school, a social life and so much more. While healthy eating can be daunting to add to the mix, it doesn’t have to be. 

In fact, eating healthy foods can help us manage the stress that comes with adulting. The 2020-2025 Dietary Guidelines for Americans (DGA) provide special nutrition considerations for adults – essentially, what Americans should be paying particular attention to during adulthood. The DGA provide science-based advice on what to eat and drink to promote health, to reduce the risk of chronic disease and to meet nutrient needs through every stage of life, including for adults. Here are a few places to start: 

Go Big on Bone Health

Calcium and vitamin D are important for healthy bones when we’re young and as we age. Calcium is in dairy products, canned sardines and salmon and some leafy green vegetables. Vitamin D is found naturally in fish like salmon and trout, and most milk is fortified with vitamin D. Many foods are fortified with both calcium and vitamin D, including breakfast cereals and plant-based dairy alternatives.

Focus on Fiber 

Fiber is good for heart health, digestive health and more, but most of us don’t get enough of it. Try to incorporate fruits, vegetables, beans and lentils into meals and snacks. Additionally, look for breads, cereals and pasta made with whole grains.

Get Cooking

Cooking at home can be a great way to learn new skills, while enjoying quality time with your friends and family – it’s also easier on your wallet than takeout. Try out recipes that balance the food groups in MyPlate and you’ll be on your way to building healthy, nutrient-dense meals.

Remember, what you put on your plate is just one piece of the health puzzle, but it’s a very important one.

Check out our video above to learn more about healthy eating recommendations for adults ages 19-59!

This article contains contributions by Marisa Paipongna and Ali Webster, PhD, RD.